WOD:

A, 3 rounds for quality of:
5 Tempo Front Squats, pick load
Active Bar Hang, 30 secs

Tempo Front Squat: 5 sec down and 5 sec up

B, EMOM 12 min for max rep:
1, Wall Ball 9/6 kg
2, Burpee
3, Row Calorie
4, Rest 1 min

Tri Erg:

Every 15 min for 45 min:
1, Row Calorie 12*45 sec on/15sec off
2, Ski Erg Calorie 12*45 sec on/15sec off
3, Bike Calorie 12*45 sec on/15sec off